時差ボケツール
時差ボケ 計算ツール。
パーソナライズされた科学的プロトコル：フライト前の睡眠、日光、カフェイン、メラトニン。NASA、メイヨークリニック、スタンフォード睡眠センターの研究に基づきます。
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よくある質問
What exactly is jet lag?+
Jet lag is the mismatch between your biological clock (circadian rhythm) and the local time at your destination after crossing 2+ time zones. Symptoms: insomnia, fatigue, irritability, mental fog, digestive issues.
How can I prevent jet lag before the flight?+
Shift your sleep 3-5 days before (1h per day toward destination), hydrate, avoid alcohol 24h prior, sleep well the nights before, and sync meals to destination time as soon as you board.
Does melatonin actually work?+
Clinical trials (Cochrane Review) show 0.3-0.5mg of melatonin helps eastward trips crossing 5+ zones. Take it 5h before target bedtime. Consult a doctor — not recommended for pregnant women or young children.
How long does it take to recover from jet lag?+
Rule of thumb: 1 day per time zone eastward, 0.7 day per zone westward. Tokyo-New York (14h diff) takes 8-10 days for full adaptation.
Do north-south flights cause jet lag?+
No. Jet lag depends on time zones, not distance. New York-Bogotá (same zone) does not cause jet lag, but can cause travel fatigue (similar but different).
Do babies and children get jet lag?+
Yes, and usually more than adults. Children <2 years: no melatonin. Strategy: gradual pre-flight shift, sun exposure on arrival, meals on local time, patience (3-5 days).
Does pre-flight exercise help?+
Yes. Moderate aerobic exercise in the 2 weeks before improves sleep quality. On flight day avoid intense workouts. At destination, light outdoor exercise speeds adaptation through light exposure.
Does coffee help or hurt?+
It helps at the right time. Coffee before 2pm local time fights daytime drowsiness without harming sleep. Caffeine 8h before bedtime extends jet lag — cut it strictly.
What is the sunlight protocol?+
For eastward flights: bright light in the first 2 hours after waking at destination. Westward: light in late local afternoon. Avoid bright light 4h before target bedtime. 30 minutes of direct sun beats any lamp.
What should I eat on the flight and on arrival?+
On the flight: light meals, lots of water, avoid alcohol and salt. On arrival: eat on local time immediately, even without hunger. Protein at breakfast, carbs at dinner help signal the new cycle.
Is a direct flight better than a layover?+
For jet lag, yes. Direct flights minimize exposure to broken schedules. Overnight flights to eastward destinations let you sleep and arrive in the morning — ideal for fast adaptation.
How do athletes and executives handle jet lag?+
NBA/NFL and Formula 1 teams use protocols similar to this one: pre-shifted sleep, light control with special glasses, strategic sun exposure, scheduled meals and sometimes melatonin under medical supervision.
関連記事
Scientific sources: 科学的出典：Mayo Clinic Jet Lag Disorder Guidelines (2024)、NASA Human Research Program — Circadian Realignment Protocols、Stanford Sleep Center Travel Recommendations、Cochrane Review on Melatonin for Jet Lag (Herxheimer & Petrie)、Journal of Clinical Sleep Medicine (Eastman & Burgess、光療法プロトコル)。